Workout of the Week 11/25/18
Hello!! I hope everyone had a wonderful Thanksgiving weekend! I definitely enjoyed the time with family and the well needed rest. This workout of the week should be easy enough on your stomach after eating all that food that you don't feel sick.
This is a great workout to get you moving and your heart rate up to help burn some of the extra calories you ate over the holiday weekend. I sure know I indulged in some things that I shouldn't have!
This workout you only need your kettle-bell and enough space to work. I like this workout because it can be done relatively quickly depending on how fast you move. I personally move well with KB swings and goblet squats but some how struggle with the mountain climbers.
Movements
All of these movements we have done before but here is a brief overview. First is the Goblet Squat. You will need a kettle-bell for this. Hold the KB at chest height and squat making sure that your butt goes below your knees and your knees stay out. Keep your chest up and try not to fall forward with the weight.
The second movement is KB swings. Use the same KB as you did with the goblet squats. Hinging at the hips with the KB between your legs, use the momentum of your hips to help swing the KB up and above your head in a straight line. The bottom of the KB should be facing the sky. Bring it back down between your legs in a controlled motion.
Lastly, there are mountain climbers. For this, you start down in the plank position you will bring your knees up to your chest, alternating legs, similar to climbing a mountain. The idea behind this to do it quickly. It gets your heart rate up.
Workout of the Week
4 Rounds For Time
- 10 Goblet Squats
- 15 KB Swings
- 20 Mountain Climbers
Some options for scaling would be to scale the weight of the kettle-bell. For the KB swings you can scale by not swinging to the full height and only going to your eye level. The Mountain climbers can be done at angle if getting down to the ground is an issue.
There are always plenty of things to sub so please feel free to reach out if you have questions!!
And if you are looking for a bigger challenge, check out our Fitness Programs you can purchase!! The 28 Day Kick-Start is a great program to start your at-home fitness journey!!